Wheat germ vs Split Peas: Which Is Healthier?

Although wheat germ and split peas belong to different food groups, while wheat germ belong is a grain, and split peas belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares wheat germ and split peas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how wheat germ and split peas compare specifically.

Wheat germ

Wheat germ (Triticum aestivum) is a by-product of wheat milling and is derived from the inner part of the wheat kernel.

It is a good source of essential nutrients, including vitamins, minerals, antioxidants, and healthy fats. It is particularly high in vitamin E, folate, and minerals like zinc, magnesium, and phosphorus.

Wheat germ is also a good source of plant-based protein, making it a valuable food for vegetarians and vegans.

It is often used as an ingredient in breakfast cereals, granolas, and baked goods or as a topping for yogurt, oatmeal, and salads. It can also be added to smoothies and other drinks for an extra boost of nutrition.

Wheat germ is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains Vitamin E, and Vitamin K in a small amount.

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Wheat germ vs Split Peas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing wheat germ vs split peas.

This comparison will start by comparing the caloric value of wheat germ and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Wheat germ vs Split Peas Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing wheat germ vs split peas for weight loss, wheat germ is slightly lower in calories, with 360 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both wheat germ and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Wheat germ vs Split Peas Protein

Legumes and most legume products, including wheat germ and split peas, are important sources of plant-based protein.

Wheat germ offers around 0% more protein than split peas.

Wheat germ has 23.2 grams of protein per 100 grams, while split peas have 23.1 grams of protein per 100 grams.

Wheat germ vs Split Peas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in wheat germ and split peas.

The total amount of carbohydrates is around 16% higher in split peas than in wheat germ. They have 61.6 grams per 100 grams, compared to 51.8 grams in wheat germ.

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There’s less sugar in wheat germ than in split peas, 67% precisely.

One handful of wheat germ (28 grams) contains 0.3 grams of sugar, while the same amount of split peas contains 0.9 grams.

Lastly, let’s take a look at the dietary fiber in wheat germ and split peas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.2 grams of fiber per portion, split peas are a better source of fiber than wheat germ which offer 3.7 grams per portion.

Wheat germ vs Split Peas Fats

Like most other grains and legumes, with the exception of lupins and peanuts, wheat germ and split peas are low in fat.

Fats in wheat germ and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in wheat germ and split peas:

• Wheat germ: 9.7 grams per 100 grams
• Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 76% lower in saturated fats.

Split Peas and wheat germ contain 0.4 grams and 1.7 grams of saturated fat per 100 grams, respectively.

Wheat germ vs Split Peas Vitamins Content

This section will discuss the vitamin content of wheat germ and split peas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Wheat germ has a higher amount of vitamin A, vitamin C, and vitamin K.

However, split peas have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Wheat germ and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins wheat germ and split peas contain side by side, so you can easily compare them.

Wheat germ vs Split Peas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the wheat germ and split peas comparison focuses on their mineral content.

Wheat germ is a better source of calcium, and copper than split peas.

On the other hand, split peas are a higher amount of iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Wheat germ and split peas contain the same amount of fluoride.

Check out the table below to learn how wheat germ and split peas compare when it comes to mineral content.

The Final Word

Wheat germ and split peas are highly nutritious and a great addition to a plant-based diet.

Both wheat germ and split peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.